Standing hip circle
The standing hip circle is an effective and versatile bodyweight exercise that targets the hips and abductor muscles. It can be a great way to wake up the body after sitting for extended periods or before beginning a lower-body workout or sports activity. This exercise requires no equipment and is beneficial to people of all fitness levels, from novice to highly advanced.
The hip circle can be performed by standing with feet hip-width apart and looping a resistance band around both thighs just above the knees. Then, use your hips to slowly move the band in a circular motion, making sure to keep your feet planted firmly on the ground. To further engage the abductor muscles, focus on pushing the knees outwards against the resistance of the band.
When done correctly, the standing hip circle can be an effective way to warm-up the lower body and get the muscles prepped for more challenging exercises. It is also great for improving hip mobility, which can be beneficial for athletes or individuals with an active lifestyle. Additionally, the standing hip circle can be used as an active rest exercise between sets of more intense movements.
Overall, the standing hip circle is a great exercise to incorporate into any fitness routine. With its versatility and low-impact nature, it is an excellent choice for anyone looking to improve their hip mobility and strengthen their lower body.
Type:
Stretching
Muscles Used:
Abductors
Level:
Intermediate
Equipment:
Body Only
Benefits Of This Exercise
- The standing hip circle is an effective and versatile bodyweight exercise that activates and mobilizes the hips and groin.
- It is sports-specific for martial arts and other disciplines, and works the hips through a wide range of motion.
- The standing hip circle can be performed slowly or quickly, with or without band resistance, making it suitable for people of all fitness levels.
- It is a great way to warm-up the lower body and improve hip mobility.
- The standing hip circle can also be used as an active rest exercise between sets of more intense movements.
- Overall, this exercise is an excellent choice for anyone looking to strengthen their lower body.
Step by Step Instructions For Standing hip circle
- Stand with your feet hip-width apart.
- Loop a resistance band around both thighs, just above the knees.
- Ensure that the band is secure and not too tight.
- Keep your feet planted firmly on the ground.
- Using your hips, slowly move the band in a circular motion.
- Focus on pushing your knees outwards against the resistance of the band.
- Continue the circular motion for a desired number of repetitions.
- Make sure to maintain proper form throughout the exercise.
- Switch directions and perform the circular motion in the opposite direction.
- Keep your core engaged and maintain a neutral spine.
- Breathe steadily throughout the exercise.
- Perform the standing hip circle as a warm-up before a lower-body workout or sports activity.
- You can also use it as an active rest exercise between sets of more intense movements.
- Remember to listen to your body and adjust the resistance level or range of motion as needed.
- Enjoy the benefits of improved hip mobility and strengthened lower body.
Warm Up Tips
- Brace yourself a couple of feet back from a sturdy object and stand on one foot, knee unlocked and leaning forward slightly.
- Standing on one leg, lift up on to your toes while keeping your other foot off the ground. This will be your starting position.
- In a circular motion, rotate your entire leg both forwards and backwards for a number of repetitions to loosen up the hips.
- Keep your foot off the floor the entire time. Repeat for the opposite side.
Standing hip circle Safety Tips
- Start by bracing yourself a couple of feet back from a sturdy object to ensure stability during the exercise.
- Stand on one foot with the knee slightly unlocked and lean forward slightly to engage the core.
- When standing on one leg, lift up onto your toes to establish the starting position.
- Perform the hip circle motion by rotating your entire leg both forwards and backwards in a circular motion.
- Keep your foot off the ground the entire time to fully engage the hips and abductor muscles.
- Repeat the exercise for the opposite side to ensure balanced muscle development.
- If using a resistance band, loop it around both thighs just above the knees to add extra resistance.
- Focus on pushing the knees outwards against the resistance of the band to engage the abductor muscles.
- Perform the exercise in a slow and controlled manner to avoid any jerky movements or loss of balance.
- Listen to your body and stop the exercise if you experience any pain or discomfort.
- Consult with a fitness professional or healthcare provider before attempting the exercise if you have any underlying medical conditions or injuries.
- Always warm up properly before attempting the standing hip circle to prevent injury.
- Gradually increase the intensity and duration of the exercise over time as your strength and flexibility improve.
- Remember to breathe throughout the exercise
Incorporating Into Other Workouts
The standing hip circle is an effective and versatile exercise that can be incorporated into workouts in several ways:
1. Warm-up: Start your lower-body workout or sports activity with a few sets of standing hip circles. This will activate and mobilize your hips and groin, preparing them for the exercises ahead.
2. Active rest: Use standing hip circles as an active rest exercise between sets of more intense movements. This will keep your heart rate up and continue to challenge your hip muscles while giving other muscle groups a brief break.
3. Rehabilitation: If you are recovering from a hip or groin injury, the standing hip circle can be a beneficial exercise to incorporate into your rehabilitation routine. Start with slow and controlled movements, gradually increasing the range of motion as your strength and mobility improve.
4. Martial arts and sports-specific training: The standing hip circle is sports-specific for martial arts and other disciplines that require hip mobility and groin strength. Incorporate this exercise into your training routine to improve your performance in these sports.
5. Lower-body strength training: The standing hip circle can be used as a standalone exercise to strengthen the hips and abductor muscles. Perform multiple sets and repetitions of the exercise, gradually increasing the resistance by using a resistance band or adding weights.
Remember to always maintain proper form and listen to your body. If you experience any pain or discomfort, modify the exercise or consult with a fitness professional. Incorporating the standing hip circle into your workouts will help improve hip mobility, strengthen the lower body,